The lentil’s distinctive shape led ancient astronomers and physicists to refer to it by the Latin word for “lens,” according to Sheryl and Mel London, authors of “The Versatile Grain and the Elegant Bean” (Simon &Schuster).
Although lentils’ exact origin is unknown, various cultures, including the Middle East and India, use its many colorful varieties as a meat alternative. For The Star’s Summer Lentil Salad, we’re especially fond of the earthy taste of French green lentils (Le Puy), but they can be a tad tricky to track down, requiring a trip to a specialty store.
Although these quick-cooking legumes are basically interchangeable in recipes, green lentils retain their shape when cooked.
Lentils are rich in fiber and contain a steak’s worth of protein, folate, iron, phosphorous and potassium. Adding cherry tomatoes, cucumber and red bell pepper pumps up their nutritional profile.
Leftovers are excellent, and salad can be kept up to two to three days. For optimum flavor, add walnuts and feta just before serving.
Summer lentil salad
1cup green lentils
1cup cherry tomatoes, halved
1medium cucumber, not peeled, seeded and chopped
1red bell pepper, chopped
1/2medium red onion, chopped
3tablespoons white wine vinegar
1tablespoon olive oil
2teaspoons Dijon mustard
2cloves garlic, minced
Fresh ground black pepper
1tablespoon fresh minced mint
1tablespoon capers, rinsed and drained
1/4cup chopped walnuts, toasted
1/4cup crumbled reduced fat feta cheese
Preparation tips: Toasting intensifies the flavor of the walnuts. To toast them, spread in a single layer on a baking sheet. Bake at 350 degrees for 5 to 7 minutes or until lightly toasted.
To quickly and easily seed a cucumber, slice the cucumber lengthwise. Use the tip of a small spoon to scoop out the seeds.
Cook lentils in boiling water according to package directions, until tender. Drain.
In a large bowl, stir together the tomatoes, cucumber, red pepper and red onion. Stir in lentils.
In a small bowl, whisk together vinegar, olive oil, mustard, garlic and pepper. Drizzle over lentils and vegetables and toss to coat evenly. Add mint and capers and toss to combine. Cover and refrigerate 1 hour or up to several hours so flavors blend.
Sprinkle with walnuts and feta just before serving.
Serving suggestions: For more crunch, add one carrot, chopped, three to four radishes, chopped, and/or one stalk of celery, chopped, if desired.
Or serve in lettuce leaves as a lettuce wrap or in split pita bread pockets.
Makes 12 side dish servings or 6 main dish servings (total yield 61/4 cups)
Per main dish serving: 195 calories (28 percent from fat), 6 g total fat (1 g saturated), 3 mg cholesterol, 25 g carbohydrates, 12 g protein, 77 mg sodium, 11 g dietary fiber.
Recipe developed for The Star by professional home economists Kathy Moore and Roxanne Wyss.
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